floFOCUS

Member of the Month: Irene Resnick

warm up/POSITION (2 sets)

• 10 Each RB Terminal Knee Extensions
• 8 squat to forward plate press

back squat – the wave

• Wave 1: 3 @ 75% / 2 @ 80% / 1 @ 85%
• Wave 2: 3 @ 80% / 2 @ 85% / 1 @ 88–90%

emom: (4 rounds)

1. 6 each landmine hack squat
2. 10 landmine sumo squat
3. 15 db step overs
4. 20 heavy russian kb swings

HYROX (core+cardio)

8-min amrap

• 200m run
• 5 barbell roll out
• 10 burpees over bar

8-min amrap

• 20 cal ski
• 2-4 sled pushes
• 10 alt. db snatches

8-min amrap

• 200m run
• 250m row
• 20 br double slam

8-min amrap

• 30 total russian twist
• 20 total bicycles
• 10 cal bike

*2-min rest between amrap

Total Body Balance

primary balance (3 rounds)

• 8 Each kb bulgarian split squat
• 10 db push press (pause @top)
• 10 kb rdl

*challenge weight from last week

front squat + push press FROM FLOOR

6 x 3 fs+ 2 pp @ RPE 6.5-7

(Clean from floor to front rack)

Hold Grip, improve front rack poisiton, upright torso

10-min amrap

• 10 db thrusters
• 10 t2b
• 35 doubles

Pump & Sweat

45-min running clock

BENCH PRESS — RPE DROP SET

• 4 @ RPE 8-8.5↓ reduce load
• 6 @ RPE 7.5↓ reduce load
• 8 @ RPE 7↓ reduce load
• 10 @ RPE 6.5

Rest ~2:00 between sets

2 sets: 8 DB Chest Flies + 6-10 Strict Pull Ups

2 sets: 12 DB Close Grip Bench + 15 Front Raise + 12 bicep curl + 15 Triceps Extension

amrap remainder of time

• 800m run
• 20 slam balls
• 10 burpee pull ups
• 5 renegade row

Push/Pull

20-min

2 rounds

• 10 banded bar good morning
• 10 banded mb hip thrust

Deadlift 3×3@ 82%

• Rest 2:00–2:30

15-min amrap

• 15/12 cal ski
• 8 devils press
• 15 trx low row
• 8 total db hang clean & jerk